Izi zili ndi zonse zomwe mukusowa kuti muzichita masewera olimbitsa thupi, kaya muli pamsewu kapena mwafupikitsa nthawi. Kukonza thupi kumasintha mphamvu yamphamvu ikuyenda limodzi ndi mphamvu yapamwamba kwambiri yogwira ntchito kuti mugwire ntchito thupi lanu lonse ndikuwombera mtima wanu kuti muwotche kwambiri.
- Oyamba: Iyi ndi yopakatikati / yopita patsogolo. Sinthani machitidwe, kapena ayambe ndi Woyamba Woyamba / Wakazungulira Wakazungulira .
- Zophatikiza / Zapamwamba: Chitani masewera olimbitsa thupi wina pambuyo pa chimzake, kupumula pamene mukufunikira.
- Wosangalala ndi mafilimu ochepa chabe a zochitika zonse.
- Dongosolo lonse 1 kuti mupange masewera olimbitsa thupi, kapena pitilizani mndandanda wa 2 mpaka 3 pa zochitika zovuta kwambiri.
- Izi ndizochita masewero olimbitsa thupi, koma nthawi zonse mumakhala ndi zolemera kapena mabotolo amadzi okwanira.
- Pogwiritsa ntchito zotsatira zochepa, fufuzani maganizo pa Pulogalamu Yoyenda Padziko Lonse.
- Yang'anani mwamphamvu, ndipo onetsetsani kuti mukukhala pakati pa mapeji 4 mpaka 8. Sinthani kuchita masewera olimbitsa thupi ngati mukufunikira, ndipo pewani zochitika zomwe zimapweteka kapena zosokoneza.
- Onani dokotala wanu ngati muli ndi matenda, matenda kapena kuvulala.
1 - Malo Otsitsira
Ngati muli ndi zolemera, mukhoza kuzigwira kuti ziwonjezeke. Ngati sichoncho, tionjezera mwamphamvu pakugwira masewerawa pansi pa gululo. Yambani ndi mpando kumbuyo kwanu ndipo khalani pansi mwachidule. Tsopano tukutsani chingwe chanu pa mpando ndikugwirako ziwerengero zisanu ndi zitatu musanaimirire. Bwezerani maulendo 16 kapena masekondi 30-60.
2 - Jacks Plyo
Yambani ndi mapazi palimodzi ndikudumphira mmwamba, mutenge mapazi kumbali pamene mukuzunguliranso mikono ndikuyang'ana pansi. Dumphirani ndikubweretsanso miyendo palimodzi, kuyendetsa mikono mmbuyo. Izi zimangokhala ngati jack pang'onopang'ono, koma gwiritsani ntchito mphamvu pamene mukukwera mmwamba. Bwerezerani masekondi 30 mpaka 60.
3 - Kutulutsa maungulo
Lowani pamalo amodzi ndikugwiritsira ntchito zolemera, ngati muli nazo mwamphamvu. Ngati simutero, tsatirani nthawiyi. Lembani m'mwamba mpaka mabondo onsewo ali pafupi pa ma degree 90. Gwiritsani ntchito malowa ndikukwera pang'onopang'ono pazinayi 4. Imani ndi kubwereza maulendo 16 kumbali iliyonse.
4 - Mabomba
Sungani ndi kuyika manja anu pansi. Mu gulu lomwe likuphulika, bwezerani mapazi mmbuyo mu malo okankhira mmwamba, dumphirani mapazi kumbuyo pakati pa manja ndi kuimirira. Onjezerani wina kulumpha pamapeto kuti muwonjezere. Bwerezani masekondi 30-60, mukugwira ntchito mwakhama momwe mungathere.
5 - Khoma Limakhala Ndi Mapiko Amapiko
Mukhoza kugwiritsa ntchito mpira monga momwe mwasonyezera koma, ngati mulibe, khalani khoma lokhazikika pamtambo, podzikweza momwe mungathere kapena mpaka maondo ali pa madigiri 90. Gwira udindo umenewo ndi kukweza phazi limodzi masentimita angapo kuchokera pansi. Lembani phazi lanu ndikukweza chakudya china. Bwerezani, kusinthana mbali kwa masekondi 30-60.
6 - Mapulogalamu a Plyo
Yambani pamalo amodzi ndi kulumphira mmwamba, kusinthasintha mapazi mu mlengalenga, kutsika ndi phazi lina kutsogolo. Bwerezani kwa masekondi 30, mupumule ndikuchita masekondi makumi atatu.
7 - Kumenyana ndi zowawa
Sungani pansi ndikuyendetsa manja mu thabwa. Mukhoza kuweramitsa pansi kuti musinthe. Chitani zotsatira (ndikusankha) ndikuyendetsa manja anu kumbuyo ndikuimirira. Bwerezani kwa masekondi 30-60. Mukhozanso kuwonjezera kulumpha kumapeto.
8 - Mbali Kumbali Kudumpha Mapulogalamu
Tengani mwendo wakumanja kumbali ndikugwadira bondo lakumanzere kuti mulowe mumtunda wa othamanga, podzikanika momwe mungathere ndikugwira dzanja pansi. Mwamsanga pitani miyendo mlengalenga kuti musunthire kumtunda kupita kumbali ina. Pitirizani kusinthana mbali pamasekondi 60.
9 - Kuyenda Pushups
Yambani mu malo osokoneza, pamadzulo ndi kumadzinso, ndi mbale ya pepala, bulu kapena chizindikiro china pansi pa dzanja lamanzere.
Chitani pushup ndipo, pamene muthamangira kumbuyo, yendani kumanzere ndi kumanzere ndi dzanja lamanja pa mbale ya pepala. Gwiritsani ntchito pulogalamu ina, nthawi ino mukuyenda manja kupita kumanja kuti dzanja lamanzere libwererenso pa pepala la pepala. Pitirizani kubwereza 16.
10 - Kukula kwa Mapiri
Yambani mu malo okhwima pa manja ndi zala. Bweretsani bondo lakumanja kumphindi, kupumula phazi pansi. Dumphirani ndi kusinthana m'mwamba, mutenge phazi lakumanzere ndi phazi lamanja. Mukhozanso kuthamangira mawondo ndi kunja kusiyana ndi kugwirana zala
11 - Pushups ku Mapulani Akunja
Mu malo ovuta, pamadzulo kapena kumapazi, chitani pushup. Pamene muthamanga, tembenuzani kumanzere (kusunga mapazi) ndipo mutenge mkono wakanja molunjika padenga. Bwererani mmbuyo ndikuchitanso zovuta zina, nthawi ino mukuzungulira kudzanja lamanja ndi kumanja kumanzere. Bwerezani kwa masekondi 30-60.